Cryotherapy: This is when your caregiver freezes the wart with a strong liquid nitrogen in his office. Keep your feet clean and dry: Use foot powder between your toes and on your feet after you wash and dry them.
Most runners will be struck down by a running injury at some time in their life but few are as debilitating as plantar fasciitis. Typically the pain is felt on the sole of your feet, around the fleshy part of your heel pad.
It was also associated with stiffness which was much worse after resting, so after waking in the morning I would find myself hobbling for the first few steps as my feet accustomed themselves to movement. I’ve been dealing with the injury for well over a two years and have worked my way through most of the advice available, some of which provided only limited success but I am pleased to announce that I am now pain free and back running and training for my marathon.
Foot and calf strengthening – grasping golf balls with your toes is a great exercise for working out your feet and step raises are brilliant for strengthening the calves.
Massage – foot and calf – I use The Stick which is a marvellous gadget for rolling out knots and tension but a foam roller would probably have a similar effect. Try the Paleo diet to relieve the pain of plantar fasciitis – I saved this one for last as it sounds a bit nuts. It’s always tempting, following a little bit of success, to throw yourself back into the running with a rather heroic attitude, but you should resist.
I too have suffered from plantar fascitis for many years and often times it was so incredibly painful I could barely walk! I did start to take the ibuprofen 3 times a day but having no faith I also started the paleo diet (gluten free, low inflammatory). My partner is convinced it was the ibuprofen while I am convinced it was the low inflammatory diet. I note from your comment that you are constantly on the go, working on your feet, I on the other hand have a sedentary job and the only trigger was an occasional run.
I am 55 years and have endured 18 years of pain, spend $1000s on good shoes, doctors and orthotics. Life is not a journey to the grave with the intention to arrive safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming: Wow!!
One common cause of foot pain and ankle pain is an injury called plantar fasciitis (fashee-EYE-tiss). A diagnosis of plantar fasciitis means you have inflamed the tough, fibrous band of tissue (fascia) connecting your heel bone to the base of your toes. You're more likely to get plantar fasciitis if you are a woman, if you are overweight, or if you have a job that requires a lot of walking or standing on hard surfaces. You are also at risk if you walk or run for exercise, especially if you have tight calf muscles that limit how far you can flex your ankles.
People with very flat feet or very high arches are also more prone to foot injuries like plantar fasciitis.

The condition starts gradually with mild foot pain at the heel bone often referred to as a stone bruise.
Your caregiver numbs your skin, removes the wart, and uses electricity to burn the area to help prevent it from returning.
I’ve been so crippled by the pain of plantar fasciitis that I’ve had to use hiking poles to get into work and at it’s worst I’ve resorted to moving around the house on my hands and knees. As a breed we have a tendency to push ourselves hard and increase volumes and intensity too far and too soon and usually combine the two for good measure.
This sounds drastic but should only be necessary for a few days to a week to enable you to get through the acute stage of your injury. I wouldn’t normally advise medication, I very rarely take tablets but I have to admit that this was one of the most successful elements of my recovery plan.
I did this by filling a small bottle with water and freezing it, you can then roll your feet over this to combine icing with a strong plantar fascia stretch.
It is very likely that tight calves are part of the problem and if you have lower back pain as well you’ll probably find that your hamstrings are knotted up too. I aim to do this before and after a run and find that the pre-run roll is most effective at ensuring that my calves don’t tighten up. A simple yoga routine such as the sun salutation repeated a few times will take less than 10 minutes a day and core routine needn’t necessarily take longer than 20 mins. There is no need to cut out the aerobic exercise while you are on your enforced running rest, and in fact it is always good injury-proofing advice to maintain an element of cross training in your program. Running shoes have a shelf life depending on the distance run and the weight of the runner. I started the Paleo diet a while ago for health and weightloss reasons and had absolutely no expectation that it would help my plantar fasciitis but by the end of the first week of sticking to the diet my foot pain had gone. Barefoot running has gained huge levels of support and is often cited as a potential cure for plantar fasciitis following the success of the amazing book “Born to Run”. It forces your foot into a 90-degree angle in order to stretch out the plantar fascia and can provide some relief. When you start running again start back slowly and maintain the stretching and strength elements built into your recovery plan, the aim is to remain strong and flexible and to build the running levels slowly.
If you’ve had plantar fasciitis already then you are going to be prone to relapses and that is just not worth it. I was able to drop the running while I dabbled with other potentially crackpot ideas, you presumably will not have that luxury.
That was until I started a Paleo diet 7mths ago and now live pain free, i can wear any shoes I like, go barefoot and even run again. It's an overuse foot injury affecting the sole (bottom) or flexor surface (plantar) of the foot. Your caregiver may start this therapy in his office and tell you to continue using the medicine at home.

If your shoes are damp from sweat, set them in a place where they can dry out before you wear them again. Overloading your body, running with inappropriate footwear and ignoring other aspects of your fitness such as core strength training and flexibility will unfortunately increase your chances of being struck by plantar fasciitis. I described the pain as though I had a large pebble in both shoes, causing a pressure pain and a bruised sensation.
For a while I was able to run through the pain and suffer the consequences after I stopped but when I started increasing the intensity again, the walking sticks had to make a re-appearance and the enforced rest periods started again.
The injury is caused by inflammation of the plantar fascia that runs underneath the foot and a short course of anti-inflammatory medication along with a period of rest can be extremely effective in helping the foot recover. I stretch my calves while going up the escalators at the tube station, keeping the balls of my feet on the edge of the rise and dropping my heels. Try pool running if you really miss the running or cycling and swimming as great fitness alternatives. If you have foot pain and your shoes have taken a battering it might be time to invest in a new pair. I was surprised and didn’t actually draw the connection until I started researching the paleo diet and read in Loren Cordain’s Paleo Diet book, a case study which indicated that another dieter had found relief from plantar fasciitis after starting the paleo diet. I’ve done quite a bit of barefoot running or minimalist running using shoes such as Vibram fivefingers and the Softstar run amocs but I cannot wholeheartedly recommend that you throw away the cushioned support shoes you are used to.
Progress slowly, keep stretching and roll out the muscles of your legs before and after each run – if you don’t have a handy masseuse on hand, try the DIY option and invest in The Stick.
I’m not 100% true to paleo but I do try to stick to the principles more often than not.
Paleo has changed my life in so many ways, it works, I have reduced the inflammation and feel 15 years younger. You can also do the standard runners stretch which involves you pushing against a tree or wall while applying gentle tension to the outstretched rear leg. The mode of action is likely to be anti-inflammatory and maybe more appealing to many than the ibuprofen option. I’d love to be able to do that but my fear is that, if you are anything like me, you will go too fast and too far down the barefoot running route and increase your risk of running injuries. I’m really happy to say that I have not relapsed with plantar fasciitis since the pain cleared after week 1 of starting the diet. You need to strengthen your feet and calves and take the transition extremely slowly – so proceed with caution.